Tuesday the 4th of October, 2011

5 rounds For time: 155/103 pound Clean and jerk, 5 reps 1 rope climb 15' (10 minute time limit) Rest 5 minutes "Rip and Grip" Reverse tabata Deadlifts -Use bar from WOD. Bar must be held in hands while standing during rest period. Workout ends if bar drops out of hands during rest.   Score is total reps. SCORES

Monday the 12th of September, 2011

"Angie" 100 Pull Ups 100 Push Up 100 Sit Ups 100 Squats 30 minute time limit Scores from Angie Officially unofficial scores from for Pete' Sake Challenge of the week 30 Box jumps in 60 seconds (24/20) Firebreather Challenge Perform 5 unbroken rope climbs. The entire body must pass marker at bottom  set at 8' off the ground and must touch marker at top set at 15'. You can rest in anchor while time runs. If your feet touch the floor at any time you're done. Record time and comp...

Sunday the 14th of March, 2010

Paleo pizza recipe http://www.norcalsc.com/index.php/index.php?/post/primal_pizza/ 1 round for time

Saturday the 13th of March, 2010

NO CLASSES SCHEDULED FOR TODAY For those interested in coming out to show support log on to http://www.bgifit.com/ for directions to site of competition. The rate/ day is $25 and can be paid for prior to entry.

Friday the 12th of March, 2010

10 Power Clean (135/95), 30 Kettlebell swings (1.5/1), 400 meter run 3 rounds for time Good luck to all who will be competing at the Florida sectionals at BGI this weekend.

Thursday the 11th of March, 2010

RUN! 800m 600m 400m 300m 200m 100m With a continuously running clock: Run 800m At the 6 minute mark, run 600m at the 11 minute mark, run 400m at the 15 minute mark, run 300m at the 18 minute mark, run 200m at the 20 minute mark, run 200m at the 21 minute mark, run 100m Rest as needed 2 minutes max Knees to Elbows

Wednesday the 10th of March, 2010

5 rounds for time: 30 Mountain Climber 15 Box Jump 7 Power Snatch 95/65 Rest as needed 10 yard sprint 3 burpees 3 minutes AMRAP Be sure to register for your classes this week. Post times and thoughts to comments. Of interest: Flexion Extension The toughest endurance race on the planet, Miami 2011! Are you overtraining?

Tuesday the 9th of March, 2010

Deadlift 5-5-5-3-3-1 Rest as needed 30 sit ups Row 250 50 squats 3 rounds for time Of interest: 313kg front squat Florida Sectional Movement Standards

Monday the 8th of March, 2010

We are at the new location starting today! The address is 5940 NE 4th ave at the corner 59th terrace and 4th ave. For time: Run 400 meters 25 burpees 4 rounds Post times and reflections to comments Thank you so much to all of the CrossFit 305 athletes who make this gym one of the best places to workout! 400 meters=1312.34 feet or 437.2 yards.

Sunday the 7th of March, 2010

Rest, relax, recover.